RJ's Log: Slow White Boy

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241

Well, if you’re serious, here’s the plan I’ve been on. I just completed “Session D” yesterday.

5:1 Frequency:Fatigue Scale

Session A: - Rate An-1/Mag An-1
VJ to SS ADA, N x An-1
Flying Primetimes, N x An-1
3-Point Sprints, N x An-1
RFI V-Ups, N x An-1

Session B: - Rate An-2
2-Point Sprints, N x An-2
RFI Bicycle Abs, N x An-2
RFI Toe Pops, N x An-2

Session C: - Dur An-2
ISO Good Mornings, N x An-2
ISO Abs, N x An-2
ISO Single Leg Deadlifts, N x An-2 (for each leg)
ISO Single Leg Calf Raises, N x An-2

Session D: - Rate An-2
2-Point Sprints, N x An-2
RFI Bicycle Abs, N x An-2
RFI Toe Pops, N x An-2

Session E: -Mag An-1/Rate An-2
VJ to SS ADA, N x An-1
3-Point Sprints, N x (An-1 UB + An-1 UB) w/ walkback recovery in between
RFI Bicycle Abs, N x An-2

Session F: - Dur An-2 - Fatigue
ISO Good Mornings, N x An-2
ISO Abs, N x An-2
ISO Single Leg Deadlifts, N x An-2 (for each leg)
ISO Single Leg Calf Raises, N x An-2

There are 3-4 days between each session and each session is done until performance drops off. When you start running noticeably slower, you call it a day.

And to clarify, An-2 and An-1 refer to how long the set takes rather than a number of reps or a distance. An-1 means the set takes between 0-9 seconds and An-2 means that a set takes between 10-40 seconds. Also, there’s upper and lower bound An-2 work. Lower bound is from 10-25 seconds and upper bound is from 25-40 seconds. All the work in this plan is lower bound An-2. So, as an example, I’ve been doing 150M sprints. Since they take me 17.4 seconds, they’re lower bound An-2.

As for the exercises, they’re pretty straight forward. Here’s a little run through.

-VJ to SS ADA: Jump and land in a lunge, like a depth drop
-RFI Toe Pops: jumping rope without the rope
-RFI Bicycle Abs: lie on your back, move your legs like you’re riding a bike (or sprinting), focus on proper pelvic position

And all the ISO work is done while holding the weight at the bottom of the movement, so at parallel for the GMs or at the bottom of the calf raise for the ISO calf raises. Basically, if the working muscle is stretched, you’re doing it right.

Like I said though, that’s my plan. If you want a routine I’ll need to know all of your numbers as well as all of the areas which you feel are strong or weak points.

My own weak points are SE, SE1, and just general sprint form, so there’s a lot of it present.

Get back to me and I’ll help you put something together.

242

First question, what if I want to train more then every 3-4 days? I understand you are not during squats because you dont have access to a racks, I have access to squats racks etc where would squats be placed at?

243

You could do one of the listed sessions every 2-3 days instead. And on off days, I don’t personally like running for tempo, but you can do BW circuits and mobility work.

If you wanted to, you could also still train the sprints every 3-4 days, but could do a weight session later that day or the day after. The only thing is that you wouldn’t want to go to failure. You’d want to keep the weights and volume manageable. This is what I’m trying out now.

And if you wanted to use squats, they could either be used on one of the ISO days or they could be done in a weight session done after sprinting like I outlined just above. I personally wouldn’t use squats though, and I’ve got two reasons why.

  1. I feel ISOs are better than traditional lifting. They cause less soreness, generate greater isometric strength (which top speed and SE rely upon), and further increase tendon stiffness.

  2. I like unilateral lifts more. They allow you to load the legs (individually) more heavily than squats and it’s hard to drain yourself with them.

Also, all work is done in a rotation fashion. So you’d do one set of exercise A, then one of B, then one of C, and then start back at A and repeat the process.

If you could give me more of your numbers (height, weight, times, lifts, jumps, strengths, weaknesses, etc.) and how often you’d like to train, I’d be able to help you out more. Also, if you want squats in, let me know. I don’t like them, but I know you do.

244

And to clarify, An-2 and An-1 refer to how long the set takes rather than a number of reps or a distance. An-1 means the set takes between 0-9 seconds and An-2 means that a set takes between 10-40 seconds. Also, there’s upper and lower bound An-2 work. Lower bound is from 10-25 seconds and upper bound is from 25-40 seconds. All the work in this plan is lower bound An-2. So, as an example, I’ve been doing 150M sprints. Since they take me 17.4 seconds, they’re lower bound An-2.

Is it diffcult to perform iso work while trying to keep track of time? Want to make sure I am on the right track for VJ to SS ADA you would perform this drill for 0-9 sec which will probably only allow a couple reps?

245

On exercises like the VJ to SS ADA, don’t worry about the time. Just get a rep or two per side in and call it good. And don’t rush yourself. Form is important.

For other exercises, like ISO holds, just buy a cheap analog wall clock and either set it on the ground of stick it on the wall and watch the second hand tick. You can buy them at Walmart for like $3. I do this and it works just fine.

246

Hey RJ is this too much:

Session 1:
A.M.
Starts 3x30m
flys Nx40/20m
Str leg bounds Nx30m
P.M.
Rea spilt squat Nx3
Rea rdl Nx3

Session 2:
5x200 rest 2mins at 33sec

Session 4:
A.M.
Starts Nx30m
Sprints Nx 80-150m
Med throws Nx5
P.M.
Iso HF squat OR Iso squat Nx9sec
Iso calf raises Nx30sec

Session 5:
4x300 rest 5mins at 50sec

247

That plan looks good, if you can handle the volume. There are two problem though. One, there’s no session 3. And two, Inno-Sport wouldn’t have you doing session 2 or session 4. You’re running way slower than you’re capable of on those days with short rests. That’s not really advisable under the IS system.

Instead, you would run at the fastest pace you could while keeping good mechanics (no flailing arms, no trailing legs, etc.), take a full recovery and keep going until your performance dropped off. It’s pretty much exactly like CF’s SE1 training. Do it fast or it’s not worthwhile. Also, you might want to do some light ab work and some jumping rope (only around 30 seconds of each) while recovering from each long sprint. This is in addition to shaking your muscles loose and possibly elevating your legs.

248

Oh, and I also wouldn’t use ISO squats. They are very quad dominant and would not benefit you nearly as much as an ISO deadlift (held just off the ground) or an ISO lunge.

249

No, session 3 is an off day (wed, sat, sun). Session 2 is a tempo day and session 4 SE with full recovery.

250

I meant session 5, not session 4. If session 5 is tempo then that’s cool.

251

If you were racing every weekend what would you be doing?

252

If I were racing every weekend then I would do one other real training session per week. Depending on what events I ran in the meet, I would make the other day be either a speed day or an SE1 day. I would do a low volume of weights after each of the above sessions (either a few hours later or the next day).

253

Damn, that would kill your work capacity and overall fitness levels. Race on Saturday, one other session on tue or wed.

254

I’d be doing tempo or light conditioning on the off days. I don’t think training like that would make you lose too much fitness.

255

bevolution!
March 13, 2009
Macrocycle 20 - Sprint Block
Microcycle 5 - Nanocycle 1: Lower Body
Rate An-1/An-2[/b]

Current Condition:
I woke up feeling good, but I had a dentist appointment right before it was time to run. Hey, who knows, maybe the novocaine will help me relax.

Warmup:
Some RW drills

Build ups

Workout: Rotation Style
3-Point Sprints (video timed)
1 x 50M, 300 sec. rest
2 x 60M, 300 sec. rest
Times of: 6.23, 7.43, 7.43

RFI Toe Pops
3 x 50 reps, 300 sec. rest

Cooldown:
Some jogging and dynamic stretching

Notes:
I’m fairly happy with today’s session. None of the times were as good as they could have been, but I’m going to blame the dentist.

Also, the 60s look worse than the 50, but there’s a reason. On the first 60M I tripped about 10M in and immediately went back to the starting line and setup again with no rest. For the second 60M, I had to dodge out of my lane to avoid a stray soccer ball. Still, if either run had gone perfectly, I doubt I would’ve gone any faster than my 7.23 sec. PR. This was the fastest I’ve ever done a 50M from 3-pt though.

Weights tomorrow.

Oh, and I think I’m also going to gradually lean back down to 195 lbs. I was 207 lbs this morning and I’m looking a bit pudgy. Losing some fat would be good for me.

256

Another note, I just noticed that last session was the first session that I started including weights after my sprints (without reducing sprint volume). It might take me a few weeks to adjust to the volume before I start setting PRs again.

257

bevolution!
March 13, 2009
Macrocycle 20 - Sprint Block
Microcycle 5.5 - Nanocycle 1: Lower Body
Duration An-2[/b]

Current Condition:
I got done sprinting a couple hours ago, but I wanted to get this session in today. I don’t know what my schedule tomorrow is going to look like. I feel pretty good though.

Warmup:
Some RW drills

Some light plyos

Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 140 lbs, 120 sec. rest

ISO Leg-Lift Abs
2 x 20 seconds @ BW, 120 sec. rest

ISO Single-Leg DL (left leg)
2 x 20 seconds @ 140 lbs, 180 sec. rest

ISO Single-Leg DL (right leg)
2 x 20 seconds @ 140 lbs, 120 sec. rest

ISO SL Calf Raises
2 x 30 seconds per leg @ BW + 95 lbs, 180 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
Due to the fatigue, the weights were a little harder this time, but I did them all without incident. Nothing else to note really.

258

bevolution!
March 15, 2009
Macrocycle 20 - Sprint Block
Auxiliary Training: Lower Body
Duration An-2[/b]

Current Condition:
Still feeling good after training two days ago. No soreness anywhere.

Warmup:
Some RW drills

Some light plyos

Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 142 lbs, 120 sec. rest

ISO HF Abs w/REA Presses
2 x 5 reps @ 25 lbs, 120 sec. rest

ISO Single-Leg DL (left leg)
2 x 20 seconds @ 142 lbs, 180 sec. rest

ISO Single-Leg DL (right leg)
2 x 20 seconds @ 142 lbs, 120 sec. rest

ISO SL Calf Raises
2 x 30 seconds per leg @ BW + 100 lbs, 180 sec. rest

Cooldown:
Some light plyo exercises and some general stretching

Notes:
Feeling good. I moved the poundages up a couple pounds and made every set without too much difficulty.

259

Im leaning down too. What would your advice be on losing that fat around the gut? I was 171 now I am flirting with 158 with my top 4 visible if I suck that sucker in with a total gut under that.

Are you gonna supp up with fatburners and/or multis?

260

Losing fat overall will lose you fat around the gut. If you get lean enough, it’ll all go away.

And I’m not using a fatburner or anything, but I do use a multivitamin. Other than that, it’s just good old fashioned calorie restriction.